Comparing Nutrients in 1 kilogram Boiled Broccoli VS Candies, nougat, with almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Candies, nougat, with almonds	3%	4%	93%

Macro Nutrients

	Boiled Broccoli	Candies, nougat, with almonds	Recommended Dietary Allowance
Energy	12% 350kcal	137% 3980kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	17.2% 16.7g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	711% 924g	130g per day for Men 19-50 years
Sugars	19% 14g	620% 450g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	10.2% 7.4g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	87% 33g	38g per day for Men 19-50 years
Protein	42.5% 24g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Candies, nougat, with almonds	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	270% 1080μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	185% 27.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Candies, nougat, with almonds	Recommended Dietary Allowance
Calcium	40% 400mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	149% 1.34mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	83.8% 6.7mg	73.8% 5.9mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	132% 3.04mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	96% 670mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	31% 1050mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	24% 893g	0.58% 21.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Candies, nougat, with almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Candies, nougat, with almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Candies, nougat, with almonds:

• 1 kilogram of Boiled Broccoli has more Vitamin A, 4.8 times more Vitamin B1, 10.3 times more Vitamin B5, 10 times more Vitamin B6, 21.6 times more Vitamin B9, 216.3 times more Vitamin C and more Vitamin K than Candies, nougat, with almonds.
• While 1 kg of Candies, nougat, with almonds contains 1.9 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Candies, nougat, with almonds provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Candies, nougat, with almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Candies, nougat, with almonds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Candies, nougat, with almonds:

• 1 kilogram of Boiled Broccoli has 1.3 times more Calcium, 1.2 times more Phosphorus, 2.8 times more Potassium, 1.2 times more Sodium and 41.5 times more Water than Candies, nougat, with almonds.
• While 1 kg of Candies, nougat, with almonds contains 2.2 times more Copper, 1.5 times more Magnesium, 1.6 times more Manganese and 1.6 times more Selenium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Candies, nougat, with almonds contain similar levels of Iron and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has more Omega 3 than Candies, nougat, with almonds.
• While 1 kg of Candies, nougat, with almonds contains 11.4 times more Energy, 21.1 times more Saturated Fat, 12.9 times more Carbohydrate, 32.4 times more Sugars and 1.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Candies, nougat, with almonds offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• 1 kilogram of Candies, nougat, with almonds provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Candies, nougat, with almonds provide inadequate amounts of Omega 6 in one kilogram.